Mixed
Training to failure in single-set resistance training may modestly enhance some measures of muscle hypertrophy and power (countermovement jump) compared to training with 2 RIR, but does not improve strength or endurance.
If your primary goal is maximum muscle size and you can tolerate the discomfort, training to failure might offer a slight edge over stopping with 2 reps in reserve. However, this comes at the cost of higher discomfort and potential adherence issues. For strength, the benefit is non-existent. Choose based on your ability to recover and stick with the program.
Training to failure in single-set routines may modestly enhance some measures of muscle hypertrophy and power, but not strength or local muscle endurance.
Why this rating
Bayesian analysis showed 'anecdotal' support for differences in hypertrophy, meaning the evidence is suggestive but not conclusive.
Source
Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve
Tom Hermann et al. · 2024
DOI 10.51224/srxiv.484
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